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Prunes vs. Corn — In-Depth Nutrition Comparison

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How are Prunes and Corn different?

  • Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Manganese, and Vitamin B6, however, Corn is richer in Vitamin B5, and Vitamin C.
  • Daily need coverage for Vitamin K from Prunes is 49% higher.
  • Prunes contains 6 times more Copper than Corn. While Prunes contains 0.281mg of Copper, Corn contains only 0.049mg.

Plums, dried (prunes), uncooked and Corn, sweet, yellow, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Prunes vs Corn infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
7
:
3
Corn
Contains more Calcium +1333.3%
Contains more Iron +106.7%
Contains more Magnesium +57.7%
Contains more Potassium +235.8%
Contains more Copper +473.5%
Contains more Manganese +79%
Contains more Selenium +50%
Contains more Phosphorus +11.6%
Contains less Sodium -50%
Contains more Zinc +40.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1333.3%
Contains more Iron +106.7%
Contains more Magnesium +57.7%
Contains more Potassium +235.8%
Contains more Copper +473.5%
Contains more Manganese +79%
Contains more Selenium +50%
Contains more Phosphorus +11.6%
Contains less Sodium -50%
Contains more Zinc +40.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
6
:
4
Corn
Contains more Vitamin A +197%
Contains more Vitamin E +377.8%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +47.5%
Contains more Vitamin K +14775%
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B5 +87.7%
Contains more Folate +475%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +197%
Contains more Vitamin E +377.8%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +47.5%
Contains more Vitamin K +14775%
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B5 +87.7%
Contains more Folate +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
:
3
Corn
Contains more Carbs +204.5%
Contains more Other +277.1%
Contains more Protein +56.4%
Contains more Fats +294.7%
Contains more Water +137.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Carbs +204.5%
Contains more Other +277.1%
Contains more Protein +56.4%
Contains more Fats +294.7%
Contains more Water +137.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
2
Corn
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +605.7%
Contains more Polyunsaturated fat +872.6%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +605.7%
Contains more Polyunsaturated fat +872.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
2
:
3
Corn
Contains more Glucose +2931%
Contains more Fructose +1475.9%
Contains more Starch +40.3%
Contains more Sucrose +1726.7%
Contains more Maltose +183.3%
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Glucose +2931%
Contains more Fructose +1475.9%
Contains more Starch +40.3%
Contains more Sucrose +1726.7%
Contains more Maltose +183.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Corn
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Corn Opinion
Net carbs 56.78g 18.58g Prunes
Protein 2.18g 3.41g Corn
Fats 0.38g 1.5g Corn
Carbs 63.88g 20.98g Prunes
Calories 240kcal 96kcal Prunes
Starch 5.11g 7.17g Corn
Fructose 12.45g 0.79g Prunes
Sugar 38.13g 4.54g Corn
Fiber 7.1g 2.4g Prunes
Calcium 43mg 3mg Prunes
Iron 0.93mg 0.45mg Prunes
Magnesium 41mg 26mg Prunes
Phosphorus 69mg 77mg Corn
Potassium 732mg 218mg Prunes
Sodium 2mg 1mg Corn
Zinc 0.44mg 0.62mg Corn
Copper 0.281mg 0.049mg Prunes
Manganese 0.299mg 0.167mg Prunes
Selenium 0.3µg 0.2µg Prunes
Vitamin A 781IU 263IU Prunes
Vitamin A RAE 39µg 13µg Prunes
Vitamin E 0.43mg 0.09mg Prunes
Vitamin C 0.6mg 5.5mg Corn
Vitamin B1 0.051mg 0.093mg Corn
Vitamin B2 0.186mg 0.057mg Prunes
Vitamin B3 1.882mg 1.683mg Prunes
Vitamin B5 0.422mg 0.792mg Corn
Vitamin B6 0.205mg 0.139mg Prunes
Folate 4µg 23µg Corn
Vitamin K 59.5µg 0.4µg Prunes
Tryptophan 0.025mg 0.023mg Prunes
Threonine 0.049mg 0.133mg Corn
Isoleucine 0.041mg 0.133mg Corn
Leucine 0.066mg 0.358mg Corn
Lysine 0.05mg 0.141mg Corn
Methionine 0.016mg 0.069mg Corn
Phenylalanine 0.052mg 0.155mg Corn
Valine 0.056mg 0.191mg Corn
Histidine 0.027mg 0.091mg Corn
Saturated Fat 0.088g 0.197g Prunes
Monounsaturated Fat 0.053g 0.374g Corn
Polyunsaturated fat 0.062g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Prunes
17%
Corn
Minerals Daily Need Coverage Score
32%
Prunes
14%
Corn

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 33.59g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.